Strong Body Blog

2026.02.06. - péntek

Warm up:

2 min cardio

2 sets:

10/10 anterior hip pulse on box

10/10 adductor strech on box

10/10 posterior hip strechon box

10/10 pec strech on rig

10/10 lat strech on rig

15 banded face pull

2 sets:

6 snatch deadlift

5 muscle snatch

4 power snatch

3 overhead squat

2 snatch

Strength:

Every 2:00 x4

3 tempo deadlift 2121 @73-83%

12-10-8-6 @50-60%

Metcon:

CFGO 23.3

Time cap: 0:00- 6:00 ass many reps

5 wall walk

50 du / 100 su

15 snatch 30-40/15-30 kg

5 wall walk

50 du/100su

12 santch 40-50/25-35 kg

6:00-9:00

20 strict hspu / kipping hspu / pike push up / hand realese push up

50 su/100 su

9 snatch 40-50/30-40 kg

9:00-12:00

20 strict hspu / kipping hspu / pike push up / hand realese push up

50 su/100 su

9 snatch 50-70/30-40 ++++ kg

Basic x2 reps with dumbbell or double dumbbell

Accessory:

3 sets

Max barbell biceps curl

Max barbell triceps extension

2026.02.05. - csütörtök

Warm up:

3 sets

50 jumping jack

6 strict t2b

8 alt scorpio

8 dumbell goblet squat

Strength:

4x10 barbell shoulder press behind neck climbing weight

Metcon:

4 rds

10 sand bag clean and over shoulder 45-70/25-45 kg

30 m sand bag bear hug carry

10 double kettlebell thruster 24/16 kg

Accessory:

4 sets

10-15 ring dip

10-15 tempo ring row 2121

2026.02.03. - kedd

Warm up:

3 sets

1:00 row

10/10 lat strech ring

3/3 single arm rope row

:30 hollow hold

Skill:

10 rds

1 rope climb

25 m farmer carry :30 rest

Metcon:

Emom 24-32'

Min 1: 15/12 cal row

Min 2: 12 wall ball + 5-8 lateral burpee box jumps

Min 3: 4-5 x 15 m shuttle run

Min 4: rest

Min 5: Shuttle run

Min 6: 8 lateral burpee box jump overs + 10 wall ball 9/6 kg

Min 7: 15 /12 cal row

Min 8: rest

Accessory:

Accumulate 2:00 in each position

- left side plank

- right side plank

- sorenson hold

2026.01.30. - péntek

Warm up:

3 min cardio

3 sets

8/8 dumbbell one leg rdl

15 hip thrust

10 barbell good morning + shoulder press behind neck

5 hindu push up

Strength:

3x2 @2121 Tempo deadlift 73-83%

8+8+8 @ 50-60 %

Metcon:

CFGO 20'4

30 box jump

15 clean and jerk 40/30 kg

30 box jump

15 clean and jerk 50/35 kg

30 box jump

10 clean and jerk 60/40 kg

30 alt pistol / on box / band

10 c&j 70/45kg

30 alt pistol

5 c&j 80/ 50 kg

30 pistol

5 c&j 90 / 55kg

Accessory:

3 sets

12 strict ttb

12 weight sit up

2026.01.27. - kedd

Warm up:

3 sets

1min row

10/10 pec strech on rig

10/10 banded external rotation

:30 mountain climber

Strength:

5x10 Bench press climbing weight

Metcon:

6 rds

15 m handstand walk / 3-5 wall walk

15 wall ball

150 m inga run

Accessory:

8x :20 hollow rock

2026.01.26. - hétfő

Warm up:

3 min cardio

2 sets

10/10 posterior hip touch

10/10 forward lunge

10/10 fromt rack openers

10/10 side plank hip touch

Strength:

Emom 12’

1-3 min

Clean pull + hang clean + squat clean + front squat + Split jerk 60%

4-6 min

squat clean + front squat + split jerk 65%

7-9 min

squat clean + split jerk 70%

10-12 min

squat clean + split jerk 75-90%

Back squat:

1x3 @75-80%

1x2 @80-85%

1x1 @85-90%

1x3 @ 80-85%

1x2 @85-90%

1x1 @90-95%

Metcon:

Amrap 10’

15/12 cal cardio

15 m single dumbbel overhead lunge crry 30/22,5 kg

Accessory:

3 set

1-4 ring mu

1-4 bar mu

2026.01.23. - péntek

Warm up:

3 sets:

1:00 row

1:00 / 1:00 couch strech

10/10 sinlge leg glute bridge

5/5 windmill

Strength:

Deadlift

3x3 @73%

1x15 @45%

Metcon:

5 rds

1 bar mu / burpee pull up

3 squat clean 60/40 kg

5 front squat 60/40kg

7 push jerk 60/40 kg

9 lateral burpee

11 hspu

Accessory:

5 sets

8/8 posted single leg deadlift

30 m Mixed overhead carry

:30 deadbug

2026.01.22. - csütörtök

Warm up:

3 rds

100 simple under

10 snow angel

10 scapula pull up

10 air squat

Strength:

5x8 shoulder press +10%

Metcon:

3 rds

30 russian kb swing

30 goblet squat

30 abmat sit up

100 du/200 su

Accessory:

3 sets

20 alt hummer biceps curls

20 triceps kicks

2026.01.20. - kedd

Warm up:

3 min cardio

2x3 muscle snatch+3ohs+3clean pull+3front squat+3 power jerk

Strength:

Emom 16'

1: 5 power snatch 60%

2: 15/12 cal cardio

3: 5 power clean 60%

4: rest

Metcon:

Amrap 12'

10 dumbbell snatch 22,5-15kg

15 d ball bear hug carry

20/18 cal cardio

Accessory:

Deficit push up 2x max unbroken reps

normal push up 2x max reps

2026.01.20. - kedd

Warm up:

3 sets:

1:00

10/10 lat strech ring

3/3 single arm rope row

:30 Hollow hold

Skill:

3 sets:

2 rope climb

20 russian kettlebell swing 32/24 kg

2 rope climb

Metcon:

6 sets:

:40 cal row

:20 rest

:40 wall ball

:20 rest

:40 lateral burpee box jump over

Accessory:

3 sets:

12/12 side plank rotation

12/12 side plank hip touch